Supplements for recovery, fatigue and well being

[Sano]

Hey guys.

Let me preface this by saying, I've never taken any supplements in my life. However, as the years ago by, I am turning 28 in a few months(still young I know), and after an ACL tear, other injuries, extended substance abuse, a lot of stress and pretty hard party life, I've noticed some changes. My SI joint is not doing very well, joints are little achy, I'm feeling fatigued, libido going down, wounds not healing as fast, and worst of all is general muscle soreness and my recovery after training. I used to have a great immune system, not so much the case anymore.

So, I am going to go the doctor, which I've been putting off for years, and get a few things tested first. Vitamin levels, T-level, thyroid and insulin. I have also never done any bloodwork in my life, and it actually bothers me that I'm doing it. I've just been raised with the attitude that you sort out things yourself.

I do not eat a lot of sugar(except ketchup, I love ketchup) and I do eat vegetables and a decent amount of protein. However, I eat mostly the same things over and over. I've concluded that I need to include more: Almonds, Avocado, Walnuts, Peanuts, Berries and Cucumber, as I rarely eat any of those.

I've been looking into a few supplements also, I've dedicated a decent amount of time to it, and this is where I need advice. I was thinking of the following:

For performance: Creatine, Arginine & Citrulline.

For recovery: Alpha Lipoic Acid & Acetyl-L-Carnitine.

For joints/inflammation: Boswellia extract & Curcumin(w/ black peber for absortion).

For well being: Panax Ginseng, Inositol & Ginkgo Biloba and Astragalus(immune system).

Also, in the back of my mind are zinc, magnesium and perhaps calcium. Even considering Maca, and/or Eurycoma Longifolia, but these after afterthoughts.

I've been looking through many, many studies and many supplements and have narrowed them down to this. Would it be overkill? Seems like a lot me. Most of them go well together from what I read, but I would like to hear from some of you guys who have experience with this, and perhaps could chime in.

Thanks.

 

[Codger]

Mostly, herbal supplements do close to fuck all for you. Things you list that I've tried over the years:

Creatine - OK this does actually seem to work a bit in terms of getting a few more reps out of a set but can't be arsed taking it.
Arginine - supposedly helps with "the pump". No evidence this is a beneficial thing. Can't say I noticed anything
Citruline - as arginie
ALA - nothing noticeable
ALC - nothing
Boswellia - it's an NSAID, less effective than ibuprofen but still gives me stomach ache. It's a weak, unregulated drug.
Curcurmin - nothing. Tried various conconctions including "golden milk" with black pepper but taste like crap.
Ginseng - mild stimulant sort of effect. Didn't notice any benefit. Stomach ache again.
Gingko - no real effect but seems to make my joints ache slightly
Inositol - never tried it.
Astragalus - never tried it.

As a chronic pain sufferer for decades, I've let hope overcome reason often enough to try most "food supplements" (actually most of them are crappy unregulated drugs) and at this point in time, I'm yet to find one that makes any real, useful difference. Any minor effect is massively outweighed by other factors like rest, diet, sleep, exercise, fun, partying.

it's worth bearing in mind the following: "What do you call alternative medicine that works? Medicine"

 

[j123]

This might not be what you want to hear, but food and rest are the best for recovery and fatigue for me.

I'm on a surplus right now, and find recovery alot better compared to when I was cutting.

 

[Bekim]

B vits, 6g powdered beetroot, 1000mg tyrosine.

With some OJ, in the morning helps me.

 

[Genghiz]

Look into SAM-e and/or TMG. You'll get well-being and positive effect on joints all in one. I would ditch all the supps you have listed under inflammation/well being and just use the SAM-e/TMG for those categories.

 

[Sano]

Thanks for the replies guys.

@Codger
Am I correct in saying that your issue is mainly joint aches? Herbs definitely might not be too effective, but I guess that depends on the quantity as well. I'm surprised that you say that, because I've read up on these extensively, both the science and the user reviews. I've used examine.com as well as the sources and I think I've sorted through hundres of supplements and herbs. Especially Curcumin in the right mixes has been given great reviews, both by user and in studies. People who have had pain for a long time. Also Creatine is about as legit as it gets. The rest, well, most of them again seems to have varying degree of effect, but they were the best I could find.

@j123
Hey man! Yeah, definitely true. No substitute from rest, sleep and food. I am trying to adress those as well, the food part is easier, the rest and sleep is harder for me personally.

@Bekim
Thanks! I'll check it out.

@Genghiz
Thanks. I'll look into it! What's your thoughts on Biloba, Inositol and Curcumin specifically?

 

[Codger]

Yes joint and muscle pain are the main reasons, although I'd tried some for fatigue, training recovery and general "well-being". I've also tried some for mental sharpness, depression and so on.

People give great reviews to all sorts of things that don't work much or at all so that is nothing to go by - there are millions of people totally convinced homeopathy works and we know 100% it doesn't. I also read all the reviews, the studies (which are usually small, preliminary ones by the way) and convinced myself to try these and many more. I can't only comment on the complete lack of effects I've experienced. The fact of the matter is that if these things work then they're a drug but in these cases a drug that's not gone through proper trials processes, has nobody overseeing the manufacture and are commonly contaminated. I'm yet to find anything worth taking personally. Nobody can accuse me of being closed-minded and not trying them, I have. I've still got packets to throw out of my cupboard. But here I am today, not taking them and feeling at least as good. I can't really offer more than that.

I said creatine works BTW

 

[Sano]

Yes joint and muscle pain are the main reasons, although I'd tried some for fatigue, training recovery and general "well-being". I've also tried some for mental sharpness, depression and so on.

People give great reviews to all sorts of things that don't work much or at all so that is nothing to go by - there are millions of people totally convinced homeopathy works and we know 100% it doesn't. I also read all the reviews, the studies (which are usually small, preliminary ones by the way) and convinced myself to try these and many more. I can't only comment on the complete lack of effects I've experienced. The fact of the matter is that if these things work then they're a drug but in these cases a drug that's not gone through proper trials processes, has nobody overseeing the manufacture and are commonly contaminated. I'm yet to find anything worth taking personally. Nobody can accuse me of being closed-minded and not trying them, I have. I've still got packets to throw out of my cupboard. But here I am today, not taking them and feeling at least as good. I can't really offer more than that.

I said creatine works BTW

I know what you are saying about positive reviews not actually proving anything. I see it as this, it's as any research: You look at the studies/science and consider their validity. You look at reviews, the general consensus and sort out the good from the bad and then you look at feedback from your peers, let's say user on here. In the end, you just have to make the best informed decision you can and pick something, try it and see if it works. It's like any science really. I am studying to be a physio and we look through a lot of studies and a lot of physiology. I understand that A LOT of the supplements out there are bull, but I don't think it's fair to say that any herb do not have potency or effect, even in the right quantities.

Most of these things haven't worked for you, and I'll definitely take that into consideration! Thanks!

 

[Contempt]

Eat healthier, sleep and creatine, a good multi, omega 3 and whey/casein if you don't get sufficient protein in your diet. Apart from that save you money as most of those are horseshit and will do nothing for you.

Some promising studies into curcumin but might wait for more evidence on that one.

...and yeah a blood test is a good idea if you've never had one before.

 

[TheLuckiest]

Glucosamine Chondroitin - Joint health. I took this after blowing out my lateral meniscus. It seemed to really help keep my knees lubricated, and nothing helps with knee ache like spending time on a stationary bike every day before you work out.

Creatine and protein powders - for recovery, of course. Basic staples. You should be getting most of your protein from diet (bioavailability and getting enough calories through your day)

Water - drink lots of water. Keeps everything hydrated and functioning as best it can

Dopa Mucuna - helps with well being. I started taking it when I began cycling AAS as it helps control prolactin. Absolutely noticed enhanced mood the few weeks I took it before starting a cycle.

Rhodiola Rosea - this stuff is awesome. It's super cheap and is often given to people with mild depression and anxiety. It is also a proven herbal supplement with a ton of scientific data out there. Reduce stress, reduce fatigue, reduce muscular exhaustion, improve overall well being. When I take it, I take about 400mg (you can safely take a lot more, but the effect isn't doubled, so it's a waste).

 

[Sano]

Thanks for all the feedback guys!

 

[Badger67]

I'm going to kick my own ass for saying this but chaga (you can find it in the woods in your homeland) has been doing wonders for some of my family members joint aches, including my father's knee replacement. I don't think its some panacea like the nutcases claim it to be but it does seem to work decently well. Don't buy it, scrape it off the tree and brew it yourself. I have like 4lbs of it and only use it in the winter since my arthritis acts up. I notice a bit of a difference but nothing obtuse.

 

[Sano]

I'm going to kick my own ass for saying this but chaga (you can find it in the woods in your homeland) has been doing wonders for some of my family members joint aches, including my father's knee replacement. I don't think its some panacea like the nutcases claim it to be but it does seem to work decently well. Don't buy it, scrape it off the tree and brew it yourself. I have like 4lbs of it and only use it in the winter since my arthritis acts up. I notice a bit of a difference but nothing obtuse.

Haha going into the woods collecting mushrooms, what a sight that'll be!

Thanks as always my friend, I am looking into it now. I'll have to speak to someone about it, I seriously don't want to take something home I am not 100% sure what is lol.

Think I'll update this thread after I've been to the doc(I'll do it next week probably).

 

[Badger67]

It's just hard to identify at first between chaga and basic fungus/deterioration, after that its easy.

Annndddd BUMP.....where the fuck are the mods?

 

[Sano]

@Badger67
Don't know man, it's the Asian takeover happening all over again!

 

[Quantum Jake]

Hgh and trt are realistically the only things that will work.